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Parsva Bakasana

Parsva Bakasana is also known as side crane pose.This is quite an intense stretch in the lower back. It may be a good idea to first stretch in a lying spinal twist .This posture requires good body strength.

How To Do

  • Bend your knees to a half-squat, thighs parallel to the floor. If your heels don't rest comfortably on the floor, support them on a thickly folded blanket. Take your left elbow to the outside of your right thigh as you soften your belly.
  • Now twist your torso to the right, bringing your left lower ribs across toward your right thigh as far as you can.
  • Slide the back of your left arm down the outside of the right thigh, bringing your outer armpit as close to the outer thigh as you can. Keeping the arm in place, do a slight back bend and draw your right shoulder back to twist your torso more deeply.
  • Exhaling each time, repeat these alternating backbending and twisting movements until you reach your maximum rotation. Then slide your left upper arm several inches toward your right hip and press it firmly against your right thigh; maintaining this pressure, draw the upper arm back toward your right knee without allowing the skin to slide.
  • Maintaining contact between your left upper arm and your right outer thigh, lean even more to the right until you can place your right hand on the floor. Your hands should be shoulder width apart and positioned on an imaginary line drawn diagonally away from your right foot angled in the direction of the heel. Set your fingers parallel to each other. Most of your weight will still be on your feet.
  • Concentrate on maintaining the point of contact between your left arm and right thigh as you slowly lift your pelvis and shift it to the right, aiming to bring the middle of your abdomen above and between your hands
  • Keep your feet together and press out through their inner edges. Draw your heels toward your buttocks. Straighten your right arm completely. As you lift your right shoulder, twist your spine further. Lift your chest and head, and look forward. Breathe evenly and naturally. Hold the pose for 20 seconds or longer

Benefits of Parsva Bakasana

  • Strengthens the wrists, arms, and abdomen
  • Tones the belly
  • Improves balance

Body Focus-Wrists

Type Of Yoga Poses